Butter, ghee and oil are all an integral part of every Indian kitchen. These three have their own set of health benefits and impart different tastes and flavours. Ghee has been used in the Indian kitchen from time immemorial. According to Ayurveda, Ghee ingestion keeps the body warn in winters.
From greasing chapatis to the inevitable daal tadka, ghee is a must. Butter, on the other hand, is a newer product and is finding its way to the typical Indian kitchen. Be it for greasing breads or making the favourite North Indian cuisines like butter chicken, butter definitely adds a subtle yet intense flavour. Moving on to oils, there are a multitude of oil available in supermarket like sesame oil, olive oil, rice bran oil, sunflower oil etc. Many people use these oils in different delicacies.
With all the buzz that surrounds “healthy fats”, it’s essential to know what should really be used. We agree that all three have their own added benefits, but it’s best to know what’s the healthier option here and how it should be used.
Composed of milk protein and butter fat, butter provides a healthy supply of saturated fats. These fats are healthier when compared to the polyunsaturated fats of oils. Another good thing is that it lacks trans fats which are linked to several diseases.
Butter is composed of 20 per cent water which gets evaporated during cooking, while oil has zero water content and the pure fat gets absorbed by the vegetables you are cooking.
Ghee is a derivative of butter. It is made when butter is boiled at high temperatures and milk residue is eliminated. Thus, also removing a lot of fat with it. While butter can be considered a storehouse of fats, ghee has comparatively lesser fat content. The healthy fats present in ghee are a good supply of essential fatty acids to the body. It also contains butryic acid which strengthens the immune system. Consumption of ghee in limited amount does good for the body.
Generally, oil contains a large amount of polyunsaturated fats which might cause inflammation in the body. That’s why lesser consumption of oil are suggested. Oils like olive oil or coconut oils can be considered a better option than palm oil, palm kernel oil or corn oil. In order to maintain an anti-inflammatory environment in the body, it is vital to maintain an appropriate Omega-3 to Omega-6 ratio in the diet.
The healthier option here is to maintain an ideal ratio of 2:2:1 for butter, ghee and oil.